Hadd Rehash [Updated 6/25 9 a.m.]

I’m going to try something new. Every time (or nearly every time) I run a Hadd workout, I’ll write about it. That’s not so different, as I’ve already posted about a bunch of Hadd workouts. What I hope to start is to have a brief rolling summary of my previous workouts. That way, you (and I ) can more easily see see what I hope will be slow but step improvement. Without further adieu, here’s my most recent four workouts.

June 15
Rather that go out with friends on my birthday, I ran a track workout. It was a nice one. Probably the first workout where I could show improvement. I ran 6 miles at an average pace of 6:22 and a HRave of 163 bpm.

June 19
Hot. Really hot. Really $#%^in’ hot. Well over a 100F heat index. I’ve run hard in the heat, but hot and humid is awful. I ran 1 mile at 6:40 pace and a HRave of 164 bpm. Yeah, only a mile a bpm higher HR ave AND 18 seconds per mile slower than 4 days earlier. I bagged the workout, jogged a couple miles, and headed home.

June 20
Here we go again. Wednesday was more successful than Tuesday. It was NOT stellar as it was a couple seconds per mile than recent workouts, but it was solid. I ran 6 miles at 6:27 pace and a HRave of 164 bpm.

UPDATE:
Oops, forgot to add that after 6 miles I decided to have a little fun and ran an uncontrolled seventh mile in the 5:40 range. It was a hard effort, but not all out.

June 22
I came home from work, did some work in the garden, and decided that my legs were heavy enough to bag the workout. I went to the garden and ate some cucumbers. Then I realized my legs weren’t that tired, I was being a woose, I need to get in shape, and it ws a beautiful day to hit the track. Thank goodness I went. I ran 5 miles at 6:16 pace and a HRave of 165 bpm. Could be my best workout yet.

Hadd Logg
Date – Dist. – Pace (ave) – HR ave (bpm)

6/22 – 5 miles – 6:16 – 165
6/20 – 6 miles – 6:27 – 164 [Bonus 7th mile in 5:4?]
6/19 – 1 mile – 6:40 – 164 [Too hot]
6/15 – 6 miles – 6:22 – 163
6/13 – 3.75 miles – 6:29 – 164 [Ended by thunderstorm]
6/5 – 5 miles – 6:29 – 163
[After this point I decided I should be working out at less than 165 bpm]
5/24 – 5 miles – 6:26 – 167
5/22 – 8 miles – 6:15 – 169
5/17 – 5 miles – 6:11 – 166
5/15 – 6.5 miles – 6:22 – 167
5/8 – 6 miles – 6:36 – 172 [bike path]
4/30 – 5.5 miles – 6:40 – 167 [bike path]
4/25 – 5 miles – 6:22 – 165

There are 3 comments

  1. Loomdog

    Nice comment????????? I had to click the feature on my blog to have all potential comments be "reviewed/approved by me first before posting.I like the workouts man. And really think the are super important. I can't wait to run some with you soon.Tell me, during a tempo are you breathing hard? Starting too breath a bit heavy by the end miles? Amazing to see how the heat affects things.Greg

  2. Trail Goat

    Loomdog, I am not breathing hard during my Hadd workouts. If folks I know are at the track I often make talk briefly or make comments as I pass or am passed. Folks probably think I'm just an a$$ jogging in lane 1. If I was running true tempo pace I would be breathing harder, but these are definitely slower than tempo. I am not breathing any harder at the end of my workouts than at the beginning, though my perceived exertion and difficulty in maintaining an even pace increases greatly towards the end of the workouts. As my pacing gets uneven, I sometimes over-breath briefly to lower my heart rate a bpm or two. The fact that I can easily increase my respiration rate tells you something about the effort of the workout.

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